Recomp Help


  1. I need help recomping.
    I am

    5' 8", 5' 9"
    185lbs roughly
    About 14.5%-15% BF.

    My maintenance cals is 2400 give or take 50 cals or so.

    240g carbs
    180g protein
    80g fats

    If I want to so a recomp I know it's a slow process but I don't want to add more size w/o more fat & burn some BF should I increase my cals to 2500, 2600? Or decrease to say maybe 2300, 2200?

    What are your guys thought?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.


  2. Try 2500. If you're not getting fat, try 2600 or 2700 and if you start gaining fat, back it off again.

  3. I've found for recomping i've had to play alround a lot with my daily calories to find a sweet spot, really you want to eat right around maintence i try to go 50-100 over on most days because i know some days i slip a few hundred under.

    I think whats best to figure out is your base BMR, mine is about 2090 thats what i burn if i were to sit in bed each day then based on my daily excericse i adjust accordingly if i have an intense cardio and weightlifting session i'll probally consume 2600-2800 cals if i just did a light weight lifting session i'll consume about 2300-2400 cals.

    As far as my macros there usually right around yours, 240-260 carbs 180-220 proteins 60-90 fat. Recomping is tough to get down but its basically all i do right now, i'll throw in a serious cut or bulk for a few weeks here and there but steady recomp all year long.
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  4. Quote Originally Posted by jumpshot903
    I've found for recomping i've had to play alround a lot with my daily calories to find a sweet spot, really you want to eat right around maintence i try to go 50-100 over on most days because i know some days i slip a few hundred under.

    I think whats best to figure out is your base BMR, mine is about 2090 thats what i burn if i were to sit in bed each day then based on my daily excericse i adjust accordingly if i have an intense cardio and weightlifting session i'll probally consume 2600-2800 cals if i just did a light weight lifting session i'll consume about 2300-2400 cals.

    As far as my macros there usually right around yours, 240-260 carbs 180-220 proteins 60-90 fat. Recomping is tough to get down but its basically all i do right now, i'll throw in a serious cut or bulk for a few weeks here and there but steady recomp all year long.
    My BMR is around 1900-2000, forget the exact #.
    My macros are 40/30/30 so yeah we are in the same boat.
    Guess it would be best to stick to maybe 2400 on average.
    That's like 2200-2300 on off days and 2500-2600 on lifting days....

    If I keep it at 2300-2400 I guess that would be the ideal for burning & gaining muscle, but I may have to play with more on work out days and maintence or a tad less on off days.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

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